CrossFit 1Force – 1Force at Home
Prisoner Reverse Lunge Steps
1-arm DB Alternating PC
Hollow Hold DB/KB Floor Press
Plank Hold x 2 times in secs
*Hands behind the head for Prisoner Reverse Lunge Steps. Steps will be split evenly between each leg.
*Alternating Arms for the PC.
*Holding your DB/KB with both hands, hold a Hollow Hold position, and perform your Floor Press while holding the Hollow hold.
*Plank Hold will be like this 80,60,40,20 secs. Accumulate this time each set.
*If you like to do Barbell PC you can do (95/68).
Hollow Hold DB/KB Floor Press link: